To be totally honest your story is a familiar story:

You pledge to honor a daily elliptical routine and count every last calorie. But soon, you’re eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over.

There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. "Doing this can lead to more weight loss than you ever imagined

Eat great and lose weight

The beauty of this 7-day menu plan from feel great weight , you can mix and match to create your own customized diet (I did promise it would feel great, after all).

Choose one breakfast, one lunch, one dinner, and two snacks a day. Your total calories will be around 1500 you can try to reduce your intake to 1200 cal its great but not a must (roughly 300 for breakfast, 400-450 for lunch, and 450-500 for dinner, and 100-200 per snack

Breakfast ideas for to look and cook real quick and simple

always eat about 250 to 300 calories of a healthy mix of protein and whole grains. Your go-to meal: a sandwich with natural peanut butter and apple butter. It will keep hunger down so u will snack less throughout the day.

  1. Enjoy 3/4 cup muesli cereal with dried cherries and pecans or some thing simular with 1 cup skim, low-fat or unsweetened soy milk.
  2. Spread 2 tablespoons of light cream cheese on 2 slices of pumpernickel bread and top with 3 to 4 pieces of smoked salmon and sliced red onion or capers.
  3. Warm up and get energized with 1/2 cup quinoa cooked with 1 cup skim, low-fat or soy milk and 3/4 cup diced apple. Mix in a dash of cinnamon and 1 teaspoon of brown sugar.
  4. Yogurt, scrambled eggs, and a breakfast wrap

  5. 6 oz plain low-fat yogurt topped with 1/4 cup pomegranate seeds, 1 tablespoon sliced almonds, 2 teaspoons ground flaxseed meal, and 1 teaspoon honey.
  6. Wrap 2 scrambled eggs, 1/2 cup cooked spinach, 1/3 cup sautéed mushrooms, and 1 tablespoon goat cheese in whole grain, high fiber wrap (like Ezekiel).
  7. On the run? Order a Spinach-Feta Egg Wrap from Starbucks to go.
  8. Warm one cup frozen blueberries and one-quarter teaspoon of cinnamon in a pan over low heat until juicy. Layer berries with a single-serving nonfat vanilla Greek yogurt and one-quarter cup rolled oats. Top with two tablespoons chopped pecans.
  9. all bran or sultana bran or even just oats with a tea spoon honey

Whole-wheat pancakes and baked eggs

  • Indulge in homemade whole wheat-oatmeal pancakes (half whole wheat flour, half rolled oats) topped with 2 tablespoons chopped walnuts and 1 small barely ripe banana, sliced. Drizzle 2 teaspoons maple syrup over top. Enjoy with a small skim, low-fat or unsweetened soy latte.
  • In medium-sized ramekin, sprinkle 1 egg with salt and red pepper flakes and drizzle 1 teaspoon extra-virgin olive oil over top. Bake at 375° for 10 minutes and serve with 1 cup sliced onions and red bell pepper mixture sautéed in 2 teaspoons extra virgin olive oil and 2 pieces turkey bacon. Pair with 1 slice rye toast.

always eat about 300 calories of a healthy mix of protein and whole grains. Your go-to meal: a sandwich with natural peanut butter and apple butter. It will keep hunger down so u will snack less throughout the day.

(Open-Faced Caprese Omlet Bulk up your omelet with veggies and cut back on the eggs and cheese to net an almost 200-calorie save.

Whisk together 2 large eggs; gently cook on medium-low heat in 1 teaspoon extra-virgin olive oil to make an open-faced omelet. Top evenly with 1/2 cup shredded part-skim mozzarella cheese during cooking. Slide omelet onto a plate, and top with 1 sliced medium vine-ripened tomato. Drizzle with 1 teaspoon balsamic vinegar, sprinkle with sea salt to taste, and garnish with 8 fresh basil leaves.

Granola Yogurt Parfait

Use plain yogurt instead of a sugary one— Layer 6 ounces plain fat-free Greek yogurt with 2/3 cup granola mixed with 1/2 cup puffed wheat cereal, and 1 sliced peach.

Apple oatmeal

Sauté one small chopped apple in a pan over medium heat with one tablespoon lemon juice and two tablespoons water until tender. Spoon over one-quarter cup rolled oats, cooked with water and a dash of apple-pie spice. Sprinkle with two tablespoons chopped walnuts. Serve with a tall skim latte.

Breakfast pita

Spread one quarter avocado inside half a whole-grain pita; fill with half a sliced plum tomato, one cooked egg, one tablespoon chopped red onion, and one-quarter cup spinach leaves. Serve with a large pear.

Morning or afternoon snack

  • 1 ounce of brie with 1 cup of apple slices
  • 15 blue corn chips (like Food Should Taste Good) with 1/3 cup guacamole
  • 2 wholegrain crackers (like Wasa) with 1 Tbsp nutella spread and 1/2 medium sliced barely ripe banana
  • 12 oz skim latte sprinkled with cinnamon and nutmeg
  • 2 dried apricots dipped in white chocolate and 8 walnut halves

Granola bars, veggies and yogurt dip, cookies, and crackers

  • 1 all-natural granola bar
  • 1 1/2 cups fresh cut red bell pepper strips and asparagus spears with cucumber-yogurt-chive dip (1/4 cup whole fat yogurt mixed with 2 tablespoons grated cucumber and 1 teaspoon minced chives; salt to taste)
  • 2 oatmeal raisin cookies and 1 cup skim, low-fat or soy milk
  • 12 brown rice crackers with 2 tablespoons roasted garlic hummus

Lunch ideas or Lunch and dinner

About 400 calories choose two daily

  • Toss 2 cups baby spinach with 4 oz diced grilled chicken breast, 1/2 cup sliced pears, 2 tablespoons gorgonzola cheese and 2 tablespoons chopped walnuts. Drizzle with 1 tablespoon balsamic vinaigrette.
  • Open-faced turkey Reuben: 3 or 4 slices of fresh roasted turkey with 1/4 cup sauerkraut, sliced tomato, light Russian dressing (2 teaspoons light mayo, 1 tsp ketchup, 1/4 tsp relish) topped with 1 slice Swiss cheese on 1 slice rye bread. Toast in a toaster oven or in the oven at 375° until cheese is melted. Serve with 2 cups mixed greens and 1 teaspoon olive oil, 1 teaspoon lemon juice.

Quiche and grilled shrimp salad

  • Whisk 6 eggs seasoned with 1/3 cup grated fontina, 1/4 teaspoon salt, and pepper to taste. Sauté 1/3 cup chopped leeks and 3 small baby potatoes (already boiled) in 1 tablespoon unsalted butter for 3-4 minutes. Pour egg mixture over top and cook for 4 minutes until set. Place pan under the broiler to finish for 3 to 4 minutes. Makes 3 servings.

Poached eggs and sushi

  • Poach 2 eggs in water for 3 to 4 minutes and serve with cold kale-sweet potato salad (2 cups finely chopped kale, lightly steamed for 1 to 2 minutes, tossed with 1/2 cup diced and roasted sweet potato, 2 teaspoon chopped roasted almonds, 1 tablespoon grated parmesan cheese and tossed with 2 teaspoon Dijon vinaigrette). For vinaigrette: 1/2 teaspoon Dijon mustard, 1/2 teaspoon minced shallot, 2 teaspoon white wine or Champagne vinegar, 1 1/2 tablespoons extra-virgin olive oil. Season with salt and pepper to taste.
  • Order 1 salmon-avocado sushi roll with brown rice. Have with 1 cup miso soup and 1 small salad with ginger dressing.

Turkey Cheeseburger with Guacamole
This stacked burger is piled high with veggies and is half the calories of a regular one.

Grill or pan-grill 1 small (3-ounce, about 93% lean) ground turkey patty; sprinkle with salt and black pepper to taste. Serve on 1 grilled whole-grain bun smeared with 1 1/2 table-spoons guacamole and topped with a 3/4-ounce slice of sharp cheddar cheese, 2 large red onion slices, 3 large heirloom or beefsteak tomato slices, and 2/3 cup packed baby salad greens. Serve burger with an additional cup packed extra baby greens, splashed with champagne vinegar.

Taco salad

Thaw one cup frozen corn. Make pico de gallo: Combine one-half cup quartered grape tomatoes, one-quarter cup minced yellow bell pepper, one-quarter cup minced white onion, one tablespoon chopped cilantro, one teaspoon minced jalapeno, and juice from half a lime.

Toss pico de gallo with 1.5 cups spinach leaves. Top with one-half cup warmed canned vegetarian refried black beans, corn, and half a medium avocado, sliced.

Baked chicken and polenta

  • Place a 4 oz chicken breast in small baking dish with 2 teaspoons each fresh rosemary and thyme, 1 teaspoon olive oil, 3 lemon slices, 1 tablespoon minced shallot, salt and pepper to taste. Arrange 1 1/2 cups cremini mushrooms around chicken and bake at 375° for 30 minutes until cooked through. Serve with 3/4 cup cooked polenta mixed with 1/4 teaspoon white truffle oil and 2 tablespoons Parmesan cheese.

Roasted cod and potatoes

  • Drizzle 4 oz cod with 1 teaspoon extra virgin olive oil and season with salt and pepper. Roast at 450° for 10 minutes until cooked through. In a medium saucepan, sauté 1/4 cup chopped kalamata and mixed green olives, 1/4 cup thinly sliced shallot, and 1/4 cup orange segments with 2 tsp olive oil for 5 to 6 minutes. Spoon mixture over cod and serve with 2 baby potatoes, quartered and tossed with salt, pepper and 1 tsp olive oil and roasted at 450° for 20 minutes. Pair with 2 cups kale sautéed in 1 teaspoon olive oil and 1 tablespoon low-sodium chicken broth with 1/2 clove minced garlic.

Shrimp stir-fry

  • Stir-fry 1/2 cup pre-cooked brown rice with 2 teaspoons peanut oil, 1 clove minced garlic, 1 teaspoon minced fresh ginger, 2 teaspoons low-sodium soy sauce, 1/2 cup diced red bell pepper, 1/2 cup green peas, and 1/2 cup diced tofu OR 2 oz peeled shrimp. Scramble 1 egg and lay over top of mixture. Garnish with 1 tablespoon diced scallions.

Chicken chili

Sauté one-half teaspoon garlic, one-quarter cup minced onion, and one-quarter cup chopped bell pepper in a skillet with one tablespoon olive oil until tender. Stir in one-half cup diced tomatoes and a dash each of chili powder and black and cayenne peppers. Add one-half cup water and bring to a simmer; cook 8 to 10 minutes. Fold in 3 ounces browned extra-lean ground chicken and serve over one-half cup cooked brown rice.

Shrimp stir-fry

Sauté 20 medium raw, deveined shrimp in a skillet with one tablespoon coconut oil until cooked through. Whisk one tablespoon each fresh orange juice and brown-rice vinegar with one-half teaspoon fresh grated ginger. Sauté one-quarter cup each snow peas, chopped onion, cabbage, and red bell pepper in a separate skillet with ginger sauce until slightly tender; stir in shrimp. Serve stir-fry over three-quarters cup cooked wild rice.

Quick pizza

Slice one whole-grain pita to create two circular halves; set one half aside. Preheat oven to 350°F; bake remaining pita half until toasted. Brush with one tablespoon extra-virgin olive oil; top with one-half plum tomato, thinly sliced, and three chopped basil leaves; sprinkle with one-quarter cup each part-skim shredded mozzarella and crumbled feta. Bake 4 to 5 minutes. Top with one cup watercress; drizzle with one-half tablespoon balsamic vinega

Salmon pasta

Whisk one tablespoon extra-virgin olive oil, one tablespoon red-wine vinegar, and one-half teaspoon minced garlic. Toss with one-half cup cooked, chilled whole-grain penne, 3 to 4 sliced basil leaves, one-half cup sliced grape tomatoes, one-quarter cup minced red onion, and 3 ounces canned wild salmon.

  • Serve 4 oz grilled salmon filet with 3/4 cup black bean and corn salsa (1/4 cup each black beans and corn mixed with 1/4 cup diced red and green bell pepper, 1 teaspoon diced jalapeno pepper, 2 teaspoons lime juice, 1 teaspoon chopped cilantro, salt to taste). Serve with 8 spears grilled asparagus.
  • Rub 3 ounces flank steak with a mix of cumin, paprika, salt and red pepper flakes. Serve with 1 cup diced sweet potato sautéed with 1/2 clove garlic, 1/4 cup sliced onion and 2 teaspoons olive oil, then cooled. Pair with 1 1/2 cups steamed green beans.

Peppery Linguine With Pesto

Mixing pasta with veggies and pesto saves about 400 calories, versus digging into a heavy Alfredo entree.

Toss 1 1/3 cups cooked (2 ounces dry) whole-wheat or spinach linguine with 2 tablespoons each of the pasta cooking liquid and basil pesto Then mix with 1 cup thinly sliced red, orange, and yellow bell peppers; half of a small, very thinly sliced (crosswise) Serrano pepper; and sea salt to taste.

Sushi and Salad

To choose rolls wisely, steer clear of words like "tempura" and "spicy"—these cooking preparations can easily double your calorie count.

Have 1 tuna roll and 1 avocado roll, served with 1 tablespoon soy sauce. Enjoy with 1 side seaweed salad.

Lobster Wrap

Made with a tortilla instead of a buttered bun and with a lightened-up mayo mixture, our version of the typical lobster roll is 300-plus calories lighter.

Snacks

About 150 calories (choose one daily)

Endive Boats With Baba Ganoush

Swap potato chips and French onion dip for this refreshing and low-cal snack.

Fill spears from 1 head Belgian endive with 2 tablespoons store-bought all-natural baba ganoush. Garnish with fresh parsley.

Free anytime snack

2 cups raw (or 1 cup cooked) veggies; season with ground black pepper and sea salt to taste.

  • 1 tbsp peanut butter mixed with 1 tbsp dark chocolate chips and divided, roll each ball in old-fashion oats, wheat germ, or ground flaxseed meal.
  • 8 oz almond milk puréed with a frozen banana and 1 tbsp chocolate syrup
  • 1/2 cup canned pumpkin purée mixed with 1 teaspoon each agave nectar and maple syrup and
  • sprinkled with pumpkin pie spice. Place purée in a small ramekin and top with 2 tablespoons graham cracker crumbs and bake at 375° for 15 to 20 minutes until golden brown.

Poached pears, ice cream, and apples and caramel

  • 1 peeled Bartlett pear poached in mixture of 1 cup water, 1 cup ruby port wine, 1 tablespoon sugar, and 1 teaspoon orange zest for 20 to 25 minutes or until tender. Simmer an extra 10 minutes to reduce liquid to a syrup.
  • 1/2 cup low-fat vanilla bean ice cream drizzled with 2 teaspoons butterscotch and topped with 1 tablespoon chopped pecans.
  • 1 cup apple slices topped with 2 tablespoons caramel sauce or dip.

Grilled Apple A La Yogurt

Snack on this instead of apple pie—and save 250 calories.

Core and halve 1 medium apple; cut each half into 6 wedges, and grill over direct medium heat until rich grill marks form (about 6 minutes per side). Microwave on high until fully softened (about 1 minute).

Top with 3 tablespoons fat-free or low-fat vanilla yogurt, and sprinkle with 1 tablespoon graham cracker crumbs and a pinch of ground cinnamon or pumpkin pie spice.

Pineapple-nut muesli

Fold one-half cup fresh pineapple chunks into a single-serving nonfat vanilla Greek yogurt. Top with 5 or 6 whole macadamia nuts, chopped or crushed.

Cherry-chocolate smoothie

Blend one cup frozen pitted cherries with one cup organic skim milk, one tablespoon dark chocolate chips, and one-half tablespoon chia seeds.

Strawberry-banana smoothie

Blend one-half cup frozen strawberries, one-half cup frozen banana slices, 6 ounces skim milk, and one tablespoon natural peanut butter.

Skip the salty aisle

"I reached my goal weight after I stopped routinely buying snacks at the grocery store. If I wanted a bag of chips or a candy bar, I had to walk to the store to get it. That inconvenience usually made me ignore my cravings." —Heather Del Baso, Worcester, MA

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